Folie Arndt Hyrox Result

Dive into this athlete’s performance at 2024 Milan using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.

Performance Highlights

ITA ITA Flag Men 35-39 #105036 01:23:25 103rd in AG | Top 34.7% 454th | Top 33.2%
+00:22
42:05
Run Total
+00:04
05:16
Avg. Lap
+00:20
04:49
Best Lap
-02:25
32:48
Workout Total
-00:18
04:06
Avg. Workout
+02:08
08:38
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.
Percentile based on all the athletes who competed in Hyrox Men

Running

We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Workouts

We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.

Based on 1000 athletes with similar finish time in Hyrox Men

Pacing Quality

This section showcases the entire Folie Arndt's performance at each station and run segment compared to the average. It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Folie Arndt's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.

Based on 1000 athletes with similar finish time in Hyrox Men

Spread of Splits Time

This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Folie Arndt's performance against the competition, identifying areas of strength and those needing improvement. This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.

Percentile based on all the athletes who competed in Hyrox Men

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Folie Arndt's time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 02:42. Check the detail of the improvement plan below.

01:26 Potential Improvement 53.1% Focus During Training
Percentile based on all the athletes who competed in Hyrox Men
Splits Potential Improvement Time Focus During Training
Run Total 01:26 42:05 to 40:39 53.1%
Sled Pull 01:12 05:40 to 04:28 44.4%
Rowing 00:04 04:44 to 04:40 2.5%
Ski Erg 00:00 04:15 to 04:15 0.0%
Sled Push 00:00 02:26 to 02:26 0.0%
Burpees Broad Jump 00:00 04:41 to 04:41 0.0%
Farmers Carry 00:00 01:58 to 01:58 0.0%
Sandbag Lunges 00:00 03:59 to 03:59 0.0%
Wall Balls 00:00 05:05 to 05:05 0.0%

Splits Time

Folie Arndt Perfect Race
Splits Total Average Total
Running 1 05:37 00:00 04:31 +01:06 00:00 +00:00
Ski Erg 04:15 05:37 04:24 -00:09 04:31 +01:06
Running 2 04:49 09:52 04:52 -00:03 08:55 +00:57
Sled Push 02:26 14:41 02:51 -00:25 13:47 +00:54
Running 3 05:27 17:07 05:17 +00:10 16:38 +00:29
Sled Pull 05:40 22:34 04:47 +00:53 21:55 +00:39
Running 4 05:23 28:14 05:15 +00:08 26:42 +01:32
Burpees Broad Jump 04:41 33:37 05:05 -00:24 31:57 +01:40
Running 5 05:22 38:18 05:25 -00:03 37:02 +01:16
Rowing 04:44 43:40 04:45 -00:01 42:27 +01:13
Running 6 05:19 48:24 05:17 +00:02 47:12 +01:12
Farmers Carry 01:58 53:43 02:08 -00:10 52:29 +01:14
Running 7 05:19 55:41 05:16 +00:03 54:37 +01:04
Sandbag Lunges 03:59 01:01:00 04:56 -00:57 59:53 +01:07
Running 8 04:54 01:04:59 05:49 -00:55 01:04:49 +00:10
Wall Balls 05:05 01:09:53 06:17 -01:12 01:10:38 -00:45
Roxzone 08:38 01:23:25 06:30 +02:08 01:23:25
Based on 1000 athletes with similar finish time in Hyrox Men

A word from RoxCoach - Your AI Powered Trainer

Overall Performance

Arndt Folie delivered a commendable performance at the 2024 Milan Hyrox event, securing an overall rank of 454 out of 1371 athletes, placing him in the top 33%. Within his age group (35-39), he ranked 103 out of 297, positioning him in the top 34%. His overall time was 01:23:25, with a total running time of 00:42:05, which was 00:02 faster than the average, indicating a slight edge in running capability. However, his pacing strategy suggests he might have started conservatively, as his initial running segments were slower than average, but he gained speed in the later segments. Arndt has a balanced profile with a slight inclination towards running prowess, but there is significant room for improvement in strength-based exercises and transitions, particularly the Roxzone.

Segments to Improve

  • Roxzone: With a time of 00:08:38, Arndt spent 02:17 more than the average in transitions. Improving overall fitness and transition speed is crucial here. Consider incorporating high-intensity interval training (HIIT) to enhance cardiovascular fitness and agility drills to boost transition efficiency. Practice transitions between exercises in training to simulate race conditions.
  • Sled Pull: Arndt's Sled Pull time was 00:05:40, which is 00:57 slower than average. Focus on building upper body strength and grip endurance. Specific exercises include bent-over rows, deadlifts, and farmer's walks. Technique refinement, such as maintaining a low stance and using leg drive, will also be beneficial.
  • Burpees Broad Jump: Although slightly faster than average, Arndt's time in this segment can be improved. Emphasize explosive power and plyometric training, such as box jumps and squat jumps, to enhance performance. Form correction, like maintaining a tight core and smooth transitions between movements, should be practiced.

Race Strategies

  • Even Pacing: Implement a more consistent pacing strategy to avoid slower initial segments and maintain energy for strength exercises. A middle-ground pace at the start can prevent fatigue and lead to more consistent performance throughout the race.
  • Transition Efficiency: Practice quick transitions in training to reduce Roxzone time. This includes setting up equipment efficiently and minimizing rest between segments. Visualization and mental rehearsal of transition sequences can also be effective.
  • Strength-Runtime Hybrid Training: Since Arndt has a slight edge in running, incorporating strength training with short running intervals can help balance his profile. This will prepare him for compromised running conditions following strength exercises.
Similar Athletes
Owens David 2024 Manchester 01:23:29
Nguyen Alexandre 2024 Marseille 01:23:48
Montgomery James 2023 Amsterdam 01:23:14
Polec Daniel 2022 Amsterdam 01:23:37
Salucci Stefano 2024 Gdansk 01:23:28
Ben Tovim Meir 2023 Hong Kong 01:23:10
Russell Dylan 2023 Birmingham 01:23:47
Wardlaw Eddie 2024 London 01:23:41
Schouten Tom 2022 Amsterdam 01:23:11
Scheerle Benjamin 2019 Hannover 01:23:23

Measure Your Performance Against Top Athletes

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